肱二头肌 上臂 弹力带 #0986
Band One Arm Overhead Biceps Curl
动作演示
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动作速览
- 目标肌肉
- 肱二头肌
- 身体部位
- 上臂
- 所需器械
- 弹力带
- 主要协同肌
- 前臂
协同肌群
前臂 肩部
动作步骤
- 1
双脚分开与肩同宽站立，将弹力带的一端放在脚下。
- 2
握住弹力带的另一端，手臂完全伸过头顶，手掌朝前。
- 3
保持上臂静止，将前臂向肩膀弯曲，挤压二头肌。
- 4
在顶部停顿片刻，然后慢慢将前臂放回起始位置。
- 5
重复所需的重复次数，然后换臂。
English instructions（英文原版步骤）
- Stand with your feet shoulder-width apart and place one end of the band under your foot.
- Hold the other end of the band with your arm fully extended overhead, palm facing forward.
- Keeping your upper arm stationary, curl your forearm towards your shoulder, squeezing your biceps.
- Pause for a moment at the top, then slowly lower your forearm back to the starting position.
- Repeat for the desired number of repetitions, then switch arms.
